Fitness, Fellowship, Faith

Month: May 2017 (Page 4 of 6)

ULTIMATE CHALLENGE MUD RUN UPDATE 5/15/17

YHC is aware that some of you have already received this update. Better to have it twice than not at all. Travel safe!

INFORMATION BEFORE THE RACE
• Donate to the Hidden Wounds foundation at the following link. This is a worthy cause and we will be presenting them a check at the race site.

Donations to F3 Summerville causes


• Contact Goose (r.w.martier@gmail.com) ASAP and sign-up for F3 Village games. Regions and AO’s also need to coordinate team space/tents for the village with Goose now. ALL Pax are encouraged to stick around for 2nd F after the race, as well as participate in the F3 games.
• All runners check the following web site for your team number and starting time. You will need to know this when you check in. http://www.ultimatechallengemudrun.org/start-times.html
• Team Captains print and sign the race waiver. Each team must have a waiver signed by all team members with them upon checking in for the race.
• Early forecast predicts a very hot race day with possible Thunderstorms. HYDRATE and plan accordingly.

RACE DAY TIMELINE
• 0730 gates open for the masses. Plan for traffic delays getting to the AO. F3 will be parking near the buses. Look for F3 brothers to direct you to parking.
• Team Captains ONLY check in IMMEDIATELY after arriving. No need for all team members to stand in line. F3 check-in will be via the F3 table, NOT the table for the general population. Captains will need to know their team name and start time.
• 0815 BOM
• 0830 Race starts
• 0851 First F3 team steps off.
• 0913 Last F3 team steps off. Actual finish order is determined by one tracer that each team gets and when that tracer passed the start and finish line, not physical order of finish. F3 has nothing to do with the timing of this event, with the exception of the F3 team’s order.
• F3 games will go at approximately 1130 or as determined by Goose. This is the first time for the F3 games so you definitely want to stick around to compete and enjoy the 2nd F.
• Food and beverage vendors will be on site. PLEASE SUPPORT THE VENDORS THAT SUPPORT THE RACE.
• In addition to the vendors selling items, the Mud Run organizers (not F3) will be raffling off items.
• ENDEX is TBD, expect late afternoon.
• The Q for this event as well as some of the Co-Q’s will be wearing white F3 T-shirts on race day. If you have questions, find a guy with a White F3 shirt.
• If you plan to drink, plan NOW for a Designated Driver.

Thanks for all that you do,

Major Dad – Mud Run Q

Imaginary Mud Run

Poor Whoopee. (Wow! Those are words that you probably never thought you’d read in a backblast.)

Really though, the guy shows up at the Coconut Horse for his normal Sunday morning run and he gets bombarded by a couple of guys looking to practice their mudrun in less than a week!

A lesser man might have “modified” his way into a jog all alone but I think it was the fact that Madoff brought his 2.0 that SHAMED Whoopee into joining us.

The Thang:

We ran (thanks to Messi, we REALLY R-A-N) 2.8 miles that brought us to Martha Rivers where we did a “MudRun Dress Rehearsal”.  Did a .77 mile loop and stopped for:

  • pull-ups
  • burpees
  • squats
  • merkins

Next we did the shorter loop (.33 miles?) and stopped for:

  • jump-ups
  • derkins
  • incline merkins
  • chin-ups
  • squats
  • burpees
  • merkins

Then ran back to Harris Teeter. I guess the 13 year old talking about running sub-7-minute mile 5Ks motivated us because our final pace was about 8:20 after the 4.8 miles and extra credit were completed.

Strong work men! Thanks for the push Messi!!!

COT:

Prayers for us to be better sons, husbands, fathers and thankful for Moms in our lives.

LEGorama

4 #HIM showed for the Mayor inspired leg routine. The Mayor called in sick so YHC picked it up. The workout was already written and we took off.
Warmup; SSH x 15 IC, Toysoldiers x 15 IC, DonQuixote x 15 IC.

Pledge

We moseyed to the steps of the VFW and read through the workout.
Partner up for Dora 123.
Exercises are the side lunge, the lunge and the low slow squat. The running will be the sidewalk around the gazebo.
Second Dora, Bobby Hurley, calf raises and mountain climbers. 
Next was the triple nickel. One side bridge windshield wipers, other side crunchy frogs. 

This was an awesome leg workout no doubt and I think we will it for a couple of days. Thanks for the push men. As Anthrax put it “The Mayor better have his tale out here the next time he has an idea like this.”
 

Announcement, prayers, nameorama, bom.

Nice work today men.

Thanks Anthrax for taking us out.

Introducing: @F3SPEEDFORNEED / HELPING Kids & GROWING F3Nation

CALLING ALL MEN IN F3NATION:  PLEASE take just a few minutes to read about this new and exciting charitable initiative, watch the video link, consider making a donation to fund the charity, and seeing how your region can get involved and IMPACT our communities.

“When I became a part of F3, I gained so much more than just fitness. F3 gave a me community, a place to belong. It has been a tremendous honor to share in bringing others into F3Nation and support them on their journey. I love seeing people bring friends and family into our community – especially fathers bringing sons (and other way around!).
Most of you know my son has Muscular Dystrophy. His condition means he will never run hills, do burpees or participate in an F3 CSAUP event at 5:30AM. But I know that he and kids like him everywhere long to be part of something bigger than themselves. SPEED-FOR-NEED provides that opportunity. Pushing Owen (or anyone) during a race and letting them feel the support from fellow runners and cheering crowds is exactly what F3 is designed to promote – connecting people, having an IMPACT in our community.
My interest in this project is personal. But I know the men of F3 will step up and impact this community which needs our support.” – F3 Nation (Metro) “Nash”

No fancy marketing. Simply put, SPEED-FOR-NEED is about HELPING KIDS WITH DISABILITIES and GROWING F3NATION.  It’s about making our biggest fans, the sideline supporters who may have never set foot on the playing field, the STAR ATHLETE.  It’s about lifting up humankind’s single greatest Earthly asset, OUR CHILDREN, so they can be filled with DIGNITY and PRIDE.  It’s about changing the objective of our race from winning to helping someone else edge us out at the finish line, as we BOTH CELEBRATE VICTORY, every…Single…TIME.  It’s about the men of F3Nation commissioning our hearts into ACTION, and practicing the three words we speak of so often: FITNESS FELLOWSHIP FAITH, and seeing an infectious gravitation by other men to be part of the F3Nation brotherhood as the byproduct.  THIS is what SPEED-FOR-NEED is all about… Will you support us? CLICK TO DONATE

The MISSION of SPEED-FOR-NEED is to mobilize High Impact Men in F3Nation in responsibly pushing children with disabilities in specialized racing chairs to create an experience impossible by themselves due to their physical limitations. In doing so, SPEED-FOR-NEED exists for the enjoyment of the athlete-rider and their loved ones, to raise awareness and financial support for local charities and our partner Ainsley’s Angels of America, and to increase the visibility of F3Nation for the purpose of invigorating all men in the community, and sparking a call to action.

So, following in the footsteps of Team Hoyt and our partner Ainsley’s Angels of America , the men of F3Nation will be pushing kids with disabilities in racing chairs… really, really FAST ones, and we couldn’t be more excited!  Speaking of racing chairs, after months of planning and hard work, we’ve gone ahead and pre-ordered 2 chairs to get SPEED-FOR-NEED up and running and we hope to be pushing kids at our first race near the end of June.  These chairs are ridiculously cool looking, will be outfitted F3 style, and highly visible at racing events to thousands of people in the community and men who are waiting to be EH’d by YOU.  All of the finer details of SPEED-FOR-NEED, from signing liability waivers, to proper training, to race swag, to safety protocols have been considered and we will elaborate on those in a far more detailed post in the near future.

WE NEED YOUR SUPPORT!

We need your prayers, marketing, help identifying riders, involvement, and FINANCIAL SUPPORT to accomplish the mission of SPEED-FOR-NEED !  Thanks to several early charitable donations, as well as a generous grant from The F3 Foundation, SPEED-FOR-NEED has got a solid start in fundraising, but we still need your financial support.  Each Team Hoyt Blade 2 Racing Chair (fully equipped and ‘souped up’ F3 style) will cost roughly $5,000 and we are aiming to buy several to serve as many kids as possible.  Be assured 100% of the money raised in this marketing campaign will be used solely by SPEED-FOR-NEED to purchase racing chairs and accessories, fund operations (i.e. rider race entry fees, finisher medals, Mudgear shirts, etc), support the charities SPEED-FOR-NEED supports at each race, and a portion will be going to our non-profit partner Ainsley’s Angels of America to help accomplish their mission.  All donations will flow through Ainsley’s Angels of America and the F3 Foundation and managed by a 501(c)(3) non-profit, and your donation is tax-deductible (you will receive a charitable contribution letter).

  1. We are encouraging F3Nation PAX to donate whatever amount they feel is appropriate, and that has the number “3” in it, symbolic of the three F’s in F3. And while we are trying to raise lots of money for SPEED-FOR-NEED and the many great causes it will support, we are hoping for broad based sponsorship across all of F3Nation, particularly F3 Charlotte and surrounding areas where SPEED-FOR-NEED will initially operate.  So no amount is too small: $10.03, $13, $23 $33, $3 million dollars (ok not that… we don’t want to manage that much money) .  Please make sure to put your F3 name and region in the comments.  The donation link is here: SPEED-FOR-NEED DONATION LINK
  2. Please spread the word for us! Copy this pre-blast link and/or the donation link in your backblasts, share it with your friends on Facebook, Instagram, Twitter, Tinder….. (ok maybe not Tinder). Talk about SPEED-FOR-NEED in COT at every workout, and please T-Clap this preblast so all men of F3 can see the opportunity SPEED-FOR-NEED is presenting to serve kids with disabilities and increase the exposure for F3Nation to thousands of people at every race. https://www.crowdrise.com/f3-nation-speed-for-need-charitable-initiative
  3. If your F3 region is invested in a local race (reasonable driving distance from Charlotte) that you would like SPEED-FOR-NEED to be present at, we want to hear from you!  And we will do our best to put you on the race calendar.  Your region will have the opportunity to Q that event, identify, support, and push rider-athlete(s) in your chosen race, and fundraise for the cause of your choosing.

We hope that after reading this preblast, watching the video, and visualizing the tremendous opportunity SPEED-FOR-NEED presents for children with disabilities and the growth of F3Nation, you will choose to be a part of SPEED-FOR-NEED in some way, shape, or form, and and make a donation CROWDRISE DONATION LINK .  It takes a village to raise a child. Will each of us in F3Nation be that village and each of us donate something to get make the impossible possible for these children?

And if SPEED-FOR-NEED isn’t something you have a passion for, or stirs your heart like it has done to ours, we understand.  But we do hope that by reading this, you are inspired to seek out, support, and lead another worthy cause that accomplishes the mission of F3 ‘for the invigoration of male community leadership’.  Please reach out to us on Twitter: @JRRTolkienF3 or @F3Nash with any questions or if you would like to help in any other way.  Thank you very much for your consideration.

With Appreciation and God Bless,

The Future Athlete-Riders of SPEED-FOR-NEED, F3Nation, Ainsley’s Angels of America, JRR Tolkien and Nash

SPEED-FOR-NEED Sample Race Schedule (we want to be pushing EVERY RACE WEEKEND!)

JAN                      Joe Davis Run 5K / 10K for Addiction Recovery (Fort Mill, SC – F3 The Fort)

FEB                       <YOUR RACE, YOUR RIDER, YOUR CAUSE, YOUR F3 REGION!!!>      

MAR                      Run Jen Run 5k to end Breast Cancer (Charlotte, NC – A51 / SOB)

APR                      Community Foundation Run 5K (Gastonia, NC – F3 Gastonia)

APR                       Richard Sheltra Memorial 10K / 5K (Pineville, NC – F3 A51 / SOB)

MAY                      Cannoli Run 5K (Fort Mill, SC – The Fort)

MAY                      Lexington 3rdF 5K to end Leukemia (Lexington, SC – F3 Lexington)

JUNE                     King Tiger 5k for YMCA (University Area, Charlotte, NC – F3 MECA)

JULY/AUG              <YOUR RACE, YOUR RIDER, YOUR CAUSE, YOUR F3 REGION!!!>

SEPT                      St Jude 5k to end Childhood Cancer (Charlotte, NC – F3 Metro)

SEPT                      Summer Sizzler 5k (Virginia Beach, VA – F3 VA Beach)

OCT                        <YOUR RACE, YOUR RIDER, YOUR CAUSE, YOUR F3 REGION!!!>

NOV                       Turkey Dash 4mi (South Charlotte, Charlotte NC – F3 SOB / A51)

NOV                        Charlotte Southpark Turkey Trot 4mi (South Charlotte, NC – F3 Metro)

NOV                       Novant Charlotte Marathon (Charlotte, NC – F3 Metro)

DEC                        Run Run Rudolph 5k/10K (University Area, Charlotte, NC – F3 MECA)

DEC                        Huntersville Half Marathon & 5k (Huntersville, NC – F3 Isotope)

 

Roamin’ Memories

The Pub run took it slow (9min/mi) and short (4.5mi) Thursday morning as Gerber and Monk went reminiscing about their trips to Rome … long ago (Gerber) and long, long ago (Monk). We got to speculating about what might be hidden in the Vatican archives, like what the Pope Innocent said to Genghis Khan to persuade him not destroy Rome. Wish we knew. Why did the last pope resigned when almost no other pope ever has. Wish we knew. How much stuff that’s never been read must be in the Vatican Archives … and other things we’ll never know. Sure did make the run pass quickly though.

Thanks for the fine companionship, gentlemen!

Monk out!

 

Midoriyama Bootcamp

10 gathered in the afternoon haze for Defib’s inaugural Q at Midoriyama.

No FNGs so standard disclaimer given with emphasis on Q’s ignorance.  Prior to start there were at least 3 trains that rumbled past the AO with Slaw complaining about not getting Burpees in so the warmup began with 3 Burpees OYO followed by the pledge.  Warmup continued with:

19 SSH

16 Don Quixote

13 LBC

The Thang:  YHC explained that F3 workouts were founded on the basis of a bootcamp style workout which includes a mixture of running and strength based exercises.  Again disclaimer was given that I have no military experience but I did watch Full Metal Jacket again last night for inspiration.

FYI Bootcamp is spelled:

B urpee

O verhead Press

O utlaw

T empo Merkin

C DD

A merican Hammer

M erkin

P eter Parker

The pax started at the flag and ran to 8 various corners of the parking lot to perform each of these as a group in cadence.  Bootcamp is notorious for continually getting harder and pushing men to their breaking point.  In that vein the workout commenced with the first “week” of bootcamp 5 reps each, second 10, third “week” 15 each and final “week” 20.  Mumble Chatter ensued and was persistent but tampered off when Pax hit 20 burpees.  Finished with 3 minutes of Mary with 10 WW I Situps, 10 LBC, 10 dying cockroaches, and to many flutter kicks from Tool Time and finally 22 for the vets.

Time

Announcements: This weekend CSPAN will quest Q our convergence at the Yank – No Gashouse AO Saturday.  Also there will be ruck at 5:30 for extra credit.

Prayer Requests – Freight shared a story of an F3 brother in Tennessee whose son (age 5) has terminal brain cancer.  Pray for understanding and strength as this family has accepted God’s will.  This is a reminder that we are not in control and as leaders in our community sometimes its hard to not force our will on things and accept what God has planned for us.  Remember the best leaders are good listeners.

As always it was an honor to lead today.  Until next time Defib OUT

 

Fight Ready

18 PAX showed to get fight strong at Midoriyama. Well 19 but 1 was there to mtn bike so we will count him as gears. There’s been some talk lately about fighting and not fighting. I just want to say I’m not condoning fighting but I truly believe you have to be prepared because you never know what situation life is going to put you in. You have to be ready to protect yourself and your family.

Warmup:

Slaughter Starter-Apollo Creed Burpee x 20 (that’s one arm burpee)

Sumo Squat Jumps x 10

Daniel Son x 10ic (Just because I thought this would be funny and it was)

The Thang:

Mosey to the Stairs-2 at a time do 10 calf raises on each step x 13 steps. Plank at the bottom while you wait and wall sit at the top while you wait on the six.

Rampage-Start with 10 WWI’s at the top then bear crawl down the steps. 10 WWII’s at the bottom then NUR back to the top(this is supposed to be Crawl Bear but I do show mercy). 3 rounds. We had an on looker we tried to get involved at this point. Good Job Huck for taking the time to talk with him!

On the curb for Rocky Balboa’s for a certain amount of time

Partner up-Partner 1 Does Mike Tyson’s while Partner 2 runs around the sidewalk and up the stairs. 100 combined.

Mosey back to the flag and circle up

Iron Hulk-It’s Jack Webb’s with a 1:4 ratio. We went up to 10. These should not be that stinking hard! Wow!

Nolan Ryan x 10

Floyd Mayweather x 10ic

Punch up Merkin x 10

8 Count Body Builder x 10( an 8 count is way to much for us at Midoriyama)

We finished it off with 2 rounds of Duck Joisting(look this one up it is hilarious)

COT:

Announcements-CSPAN with the Q at The Yank 5/13, Pain Lab starts 5/13 at The Yank,

Mudrun 5/20,

Pledge

Namerama

Prayer Request-Def Leppard’s Son, Us as fathers

Moleskin:

Great job pushing the rock today by all. So glad to see Pockets out there! It was great to see some folks that normally just visit the gloom. Gastone made his first visit. Sargento brought the cheese family out. Come back in about 2 months when it really warms up out there. Slaw came prepared for nipple scrappers but he didn’t need it. While no fights occurred today we all got a little more prepared. Weather we realize it or not we fight everyday. We fight sin, we fight ourselves, we fight life! We all are presented with challenges and we have to be prepared for whatever is put before us. Obstacles are put in your way to see if what you want is really worth fighting for. So it’s up to you. As for me I’m going to keep fighting! If you need some help I’ll fight with you too.

Monster Mile

7 Pax in the Gloom to start today. 2 showed up while we were 2 sets into the warmup. ShortSale and Westpoint you still owe 19 Burpees.

Warmup; 10 burpees, next exercise is 9 burpees; disclaimer for FNG. Welcome Westpoint glad you’re here. Next exercise is 8 burpees, next exercise is 7 burpees and you get the idea down to 2, on the last set which should have been 1 YHC called 10 burpees. Definitely heard some trains through this so I think we are caught up. AYE. Nice work men. Thanks OBT, appreciate you sharing this one.

Pledge

Mosey to the football field and stopped at the bottom of the ramp for 15 Donkey Kicks IC. Continue to track for the MONSTER MILE. Run track, when you come to the home side bleachers hit the all the stairs (up and down same flight split by handrail) and continue lap, repeat for 4 laps. We had another train on the second lap in the middle of the stairs- 5 burpees- Strong work by all. YHC told Pax to plank it up at the goal line when complete for the six. Next pax were asked to partner up and fireman carry to the 20, switch positions to the 40. Bring it back with wheelbarrows. Circle up at endzone for SSH x 15 IC, Mericans x 15 IC, and WW1 x 12 OYO. Pax line up on goal line for 50 yd sprint. Mayor let out a “somebody cut him”. #DRP for all!!! Run back to shovel flag. Time.

Moleskin; Shadrap made the trip down to the Rock for their 3 year convergence and knew pretty quick what the warmup was, nice to have you back out brother. All pax enjoyed this warmup, think it will stick. The monster mile proves to be a challenge for sure. This definitely felt like hitting a wall. Thanks for push ShortSale. All pax pushed hard and got it done. Then the partner work we were at 9 and a fight almost broke out between Tophat and Mayor, but the Mayor lost and Tophat bear crawled and lunged. Way to push it Tophat, #TClaps. Couple of warmup exercises to keep things moving, then finished with an all out 50 yrd sprint. Westpoint got some wheels. We put in 2.25 miles, #DRP. Thanks for oppurtunity to lead you men, #ISI.

COT; Announcements, Prayer requests, Naming of FNG Westpoint. Namorama

BOM; TopHat, thanks for taking us out.

Martha’s Monday Extravaganza

10 Strong Men (plus YHC) decided to push the fartsack aside and start the week off properly. The gloom was a little chilly for May 8th but we showed anyway.

Spiderman was on time.

Pledge. Disclaimer.

Quick IC warm up: SSH X 15; Merkins X 10

The Thang

Mosey to the center of the baseball fields for some 3 Corners (OYO):

Merkins X 10 – Run to next station at end of ‘spoke’ walkway
Flutter Kicks X 20 – Run to next station at end of next ‘spoke’ walkway
Squats X 30 – Run back to the center for Mountain Climbers X 40

That was so much fun, let’s rinse & repeat in reverse order.

Mountain Climbers X 40 – Run to end of first ‘spoke’ walkway
Squats X 30 – Run to next station
Flutter Kicks X 20 – Run back to the center for Merkins X 10

Short recovery

Mosey to main parking lot for some 22’s (the big brother of 11’s):

Start on one side of parking lot with Merkins X 20; run to other side for LBC’s X 2; run back for Merkins X 18; run to other side for LBC’s X 4; etc, etc. You get the picture. 22 total reps for each running cycle. This was difficult for the Q today. 100 total Merkins (I think I actually did 96 as I miscounted one set) and 100 total LBC’s. Turtleman claimed the reps added up to 132 each and maybe he did that many……Gastone disputed his math………..

Short mosey around the playground and back to the covered shed/picnic tables for some quick In-Cadence rep work:

Set 1: Dips X 15
Flutter kicks X 25
Squats X 20
Set 2: Dips X 15
Flutter kicks X 25
Squats X 20
There was some mumble chatter at this point concerning the number of reps so lets crank it up a notch.

Set 3: Dips X 20
Flutter kicks X 40
Squats X 20

Time was now running short on us so it was time to mosey back to Pelicans and our home base.

One minute remaining so Spiderman took us through an IC set of Snow Angels X 10.

Announcements: Local convergence this Saturday at the Fighting Yank as CSPAN is scheduled to guest Q. No workout at Gashouse. Not sure about Folsom.

Several prayer requests to remember during this week.

Great work men. Great way to start the week. As always, I am grateful for the opportunity to lead.

Until the next one. Aye!!

Stroganoff

Reroute to Sandy Hill

Party of 4 for the Coconut Horse.

The Thang:

1 mile to Sandy Hill, Up the Hill and back down, rinse and repeat.

Then ran from that location to The Hill of Village Ridge.

Backwards up the first time, the forwards. Going forwards was worse I think.

Run back to the beginning for a total of 5.

The Moleskin:

Cool morning, good comradeship, and a great run.

Monk and I ended with a little bible discussion.

The End

 

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